Want to get the most out of your training? Do supersets. Not only do they make your workouts more efficient, they improve your body’s structural balance when done with antagonist muscle groups. Check out these combos:
1. Nordic Curl + Ab Rollout
Want to build elite strength in both your posterior and anterior chain? This superset is for you.
No worries if you lack the strength to perform either exercise. Just modify with a glute-ham raise on the GHR machine and a rollout from your knees.
2. Deadlift + L-Sit
This is absolutely one the most elegant supersets you can do. The deadlift strengthens the entire posterior chain, improving your absolute strength, while the L-sit strengthens the entire anterior chain, improving your relative strength.
Rather than wasting time recovering (sitting on your butt) between sets of deadlifts, do active recovery with an antagonist exercise that builds strength and takes nothing away from your deadlift performance. This is a beautiful exercise combination for building overall strength.
3. Bench Press + Band Pull-Apart
If you want a bigger bench, build a stronger upper back. The upper-back musculature serves as a launch pad for the bench press. The larger the launch pad, the more plates you can press. Band pull-aparts also feel amazing between sets of bench press and really prime the upper body to perform.
4. Kettlebell Towel Curl + Bodyweight Skull Crusher
This is an amazing superset that requires very little equipment and can be done almost anywhere. These are my two favorite isolation exercises because they offer the biggest bang for your buck if you want both arm size and strength.
The kettlebell towel curl develops incredible bicep and forearm strength, while the bodyweight skull crusher provides a potent stimulus for the triceps. Complete arm training in just two moves. Win-win.